Call me Samson Jr... (another p/rr/s escapade...) [Forum Archive]

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Call me Samson Jr... (another p/rr/s escapade...)

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Posted by: FishOrCutBait

There once was a man of God named Samson. He was undoubtedly one of the strongest men to ever live, as he performed many incredible feats of strength. At a young age, he TORE A LION IN HALF. And later in life, killed one thousand men, with the jawbone of a donkey. And with his last, dying breath, he knocked down the two most weight bearing pillars of a palace, killing many phillistines, (the ancient enemy of the Jews). In any case, he was a very strong man, and I needed a title for my journal...

This will be another p/rr/s journal, and I will be bulking for 6 more weeks, starting monday. My split is as follows, monday through saturday. Mon: back/chest/abs/forerms, tue:bis/tris/delts/calves, wed:quads/hams/glutes/traps, thu:back/chest/abs/forearms, fri:bis/tris/delts/calves, sat:low back/traps, sun:rest...

Any advice, hey, speak up. If you like it, well then...

After these 6 weeks, I will be cutting with a carb cycling diet, in which I will be taking an EC stack. Not sure how long I'll be cutting, but... yeah.

Posted by: LW83

Stay away from that Dalila chick

Posted by: FishOrCutBait

LOLOL!!!! Yeah... He may have been strong, but, wouldnt those four times, getting bound up and what have you... Id get suspicious...

Posted by: LW83

I was just gonna say don't let her cut your hair

If you're having issues with being bound, cut back on the cheese

G'luck!

Posted by: FishOrCutBait

thanks!... Cheese?

Posted by: FishOrCutBait

FIRST P/RR/S DAY TODAAAAAAYYY... im scared... chest/back/abs/forearms. Im stoked and ready though... SO, any advice?

Posted by: LW83

Don't eat the chicken

Posted by: FishOrCutBait

sooo... dont eat the cheese or the chicken..

anyway, heres how it went, followed by a comment

~Pec deck
55x8
70x7
75x6
70x6
Felt very good.
~Seated cable rows
110x8
140x8 (not enough)
155x8
155x7
Picked up well after upping the weight
~Bench press
160x6 (need more rest between bench and pec-deck)
155x5
155x4 forced 5
~Lat pulls
130x8
140x6 (felt too much bi's)
130x5 partial 6
~~~MEANT TO DO INCLINE, PEOPLE ON SMITH MACHINE FOR 35 MINUTES~~~
~Weighted incline sit-ups
CRAP-TASTIC!! I need some advice on this
~Machine rows
155x8
185x7
185x8
170x7
NEED TO DO BARBELLS!!!
~Forearm curl dealies, top of forearm/bottom
TOP
75x13
75x12
75x11
BOTTOM
75x10
75x10
Fizzled, but, much confusion in the room caused the fizzle, will have back up plan, next time
~Pullovers
40x8 (needed more)
45x8 (still need more)
50x6 (right on the money)
Good stuff, once the weight came up to where I needed...

Unh... Brainfart... OH! Ab workout went terrible, in fact, it was non-existant. Soooo, im gonna put my abs in the start. Im thinking some medicine ball twistie deals, ive heard them called weighted roman twists... Those work good. SOOO... Maybe some machine crunches?

Posted by: FishOrCutBait

bis/tris/delts/calves day.

~barbell curls
75x10
85x6
85x5
80x7
~overhead tricep extension
45x10
55x8
60x6
55x6
~Calf raises, toes in, on leg press machine (feet forming 90 degree angle)
180x10 (WAY NOT ENOUGH)
270x15 (STILL NOT CLOSE)
360x12 (still not quite enough)
360x11('')
~Lateral raises
20(in each hand)x8
20x8
25x5
20x7 (good range of motion)
~db curls
30(again, each hand)x6 (slightly disappointing that I have a hard time...)
30x6
30x7
~Tri pulldowns
80x6
80x6
80x6 (pretty good group, IMO)
~military press
85x6
85x7
85x6
(i have rather bad shoulders, so... This is to be expected, I suppose. Any ideas for delts are appreciated)
~calf raises, toes out, leg press machine
360x15
360x15
420x14 (ergh... I still need more on there...)
~preacher curls
65x6
65x6
65x5
~close grip bench
115x8
125x8
125x7
~bent deltoid raised
25x8
20x8 (Better ROM)
20x8
after i dropped the weight down, I got much better work
~seated calf raises (yeah, I know, it primarily works the soleus)
140x10
160(i think, cant really read my writing)x8
160x8

Well, I think this was a pretty good workout... Again, any comments

Posted by: Archangel

2 Pretty intense lookin w/o's there Brother!!! The name caught my eye, and I love your sig. I'll be followin you if you don't mind. Keep it up, lookin good!!!

Posted by: FishOrCutBait

YAY!!! I always was like "hey... that archangel dude is cool, and he loves Jesus..." Thank you!!! Ill be keepin up on your journal too...

But, anyway, some journalization... My pecs are still pretty sore, I dunno if Ill be ready for my chest/back/forearms/abs workout Thursday, and, I'm gonna have to skip my bis/tris/delts/calves on friday, IM GOIN TO MAGIC MOUNTAIN!!! WHOOO!!!!... Yeah. Good stuff... So, I dunno, havin Ma get some epsom salts, maybe that'll help with recovery. Im gonna have to post my supplement list when I get home today or tomorrow, and my diet...

Not sure Im ready for legs day... SCARY!!! Anyway, i gotta roll! Keep on keepin on

God Bless,
-Eek

Posted by: Archangel

Thanks for the compliment Brother, Yes Sir........ I LOVE Jesus!!! I will definatly keep up with you. If your too sore, I would definatly wait. There is a difference in sore and pain. Take care Brother!!!

Posted by: FishOrCutBait

Yay!!! Im about to read yours, after I type mine up...

~Squats
115x6
225x7
225x6
225x5
OOF!!!
~Individual leg hamstring curl
50x6
70x6
70x5
67.5x6
~Hack squat
90+the rigging on the machinex3
80x5
80x4
~Smith Machine shrugs
225x8
245x8
265x7
~Hamstring curls
127.5x7
127.5x7
125x6
~Leg extensions
170x8
200x8
215x7 (more?)
~DB shrugs
75x10
85x8
85x8
Good after weight uppage
~Leg press
180x8
200x7
210x7
YEAAAAH!!!

Ooof... Im toasted from this workout... Ouch... Good stuff

Posted by: Archangel

Excellent w/o there Brother!!! Keep it up, heavy duty shrugs there

awesome squats too, how low do you go?

Posted by: FishOrCutBait

I think just a bit below parallel... Im too busy squattin to check, though, I always have gone pretty low, but from what I understand, you go like, crazy deep, No?

Posted by: FishOrCutBait

Eng... The DOMS in my legs is finally settin in... I guess Im not as sore as i figured, but, thats cuz I was still getting my weights all figured out... So, Im pretty satisfied with everything so far, I have to review my split, and change it from 2 pec workouts a week to 1... I also have to do my bicep work on friday, and maybe toss in some underhand grip rows... Too much 'curl' type stuff, and not enough 'pull' stuff, im thinkin

Posted by: Archangel

You definatly need a balance, or injuries will set in!!! I go just below parallel on squats, thats plenty deep in my book

Posted by: FishOrCutBait

Quote:

Originally Posted by Archangel

thats plenty deep in my book

No kiddin! especially when you're squattin 345!!!

Posted by: FishOrCutBait

blargh!! had to combine bis/tris/delts and back, and not do chest twice a week. I also had to eliminate forearms today, as I am going to 6 flags tomorrow!!! I took measurements today, pre-w/o, and will continue to do so, weekly

Height: 5'9"
Weight: 180 (i began at 175, I think a good deal is fat, unfortunately)

Waist:35 1/2
Neck: 15 1/2
R calf: 15 3/4
L calf: 15 5/8
R thigh: 23 1/2
L thigh: 23 1/4
Chest(Under arms): 39
Chest(over arms): a tentative 49
L forearm: 12
R forearm: 12
R arm: 14 1/2
L arm: 14 1/3

All measurements are in inches, because America is too fat to go metric... Lol

A combined bis/tris/delts/back w/o today... Next week will be normal

~Lat pulls behind head
110x8
140x6 partial 7
135x6 partial 7
135x6
GOOD STUFF!!
~Military press
80x8
100x8
110x6
110x4
Good after bumping the weight up
~Straight bar barbell curl
80x6
80x7
80x6
~Standing tricep machinee
80x6
80x6
80x6 partial 7
~Upright overhand grip rows
140x6
130x7
130x7 part 8
~Lateral delt raises
20'sx6 part 7
20x6
20x4 cheat 7
~Preacher curls
70x5
70x3~Dropped 5~65x2
65x6
~Overhead tricep extensions
60x5
60x5 forced 7
60x5 forced 7
~Dumbell rows
60x7
65x7
60x7
~Bent delt raises
20x7
20x7
20x7
Good ROM, I have no regrets using these 20s instead of the 25's...
~Underhand grip upright rows
110x7
130x7
130x7 partial 8
~Close grip bench
115x8
135x7
135x7

Overall I feel this was a decent workout... LOL

Nah, I felt really good after this, and I think Ill have some trouble toting my arms around tomorrow... YEHAY!!!

Posted by: Archangel

Good measurements, and incredible w/o!!! I will be sending you a PM shortly

Posted by: FishOrCutBait

YAY!!! Thank you, I think im gettin the hang of it... I will be posting supplements shortly

Posted by: FishOrCutBait

okay... supps...

5:30 5 grams L-glutamine
6:00 (meal) 2 fish oil caps, 1 ON's opti-men, 250mg vit C, 400 iu vit E, 175 milk thistle (i dunno why, not buying again) 1g CLA cap
7:45 (meal) 2 fish oil caps, 250 mg vit C
11:20(meal) 2 fish oil caps, 250 mg vit C, 1g CLA cap
3:00(meal) 2 fish oil caps, 250 mg vit C
6:00 (meal) 2 fish oil caps, 250 mg vit C, 1 ON's Opti-men
9:00 g grams L-Glutamine, 3 ON's ZMA caps
9:30 (meal) 2 fish oil caps, 1 ON's opti-men, 250mg vit C, 400 iu vit E, 175 milk thistle, 1g CLA cap

yeah... After putting it on paper, i realized im wasting some money...

Constructive criticism anyone?

Posted by: FishOrCutBait

diet coming soon

Posted by: Archangel

Hey Brother Fish, I see you fixed your journal's name!!! Alright, I love the title!!!

Posted by: FishOrCutBait

Thank you! What is your opinion on my supp list?

Posted by: Archangel

bit much for me, all I take is Creatine, Glutamine, Protein and a multi-Vitamin. Thats all I take, but what do I know?

Posted by: FishOrCutBait

Like I said, once I got it on paper, it looks pretty wasteful...

sooo... im keepin the creatine, glutamine, multivit, protein, vit e and c, and fish oil... jah

Posted by: Pylon

Dude, that's gotta be a lot of cheddar for those supps. What are you spending a month? (Before the cutdown, I mean...)

Posted by: FishOrCutBait

i dunno, not much actually...

I hadnt been taking the milk thistle or the CLA for long, i just got 1 bottle of each... ive been regularly taking the vit e for forever, I think this is the first bottle Ive ever finished...

Posted by: FishOrCutBait

Alright, RR week, chest/back/abs/forearms day...

Posted by: Archangel

Lets do it to it!!!

Posted by: FishOrCutBait

HELP!!! how do i do rep range!??!?!

Posted by: gwcaton

what kind of help do you need ?

Posted by: FishOrCutBait

I dont really know how many reps to do... i leave in 30 to lift... lol

Posted by: FishOrCutBait

its RR week...

Posted by: gwcaton

7 to 9 on first exercise
10 to 12 on second exercise
13-15 on third exercise

Posted by: FishOrCutBait

YOU ARE A LIFE SAVER!! I LOVE YOUU!!!!.... thank you! ill be posting when I get back...

Posted by: gwcaton

Quote:

Originally Posted by FishOrCutBait

YOU ARE A LIFE SAVER!! I LOVE YOUU!!!!.... thank you! ill be posting when I get back...

Posted by: Pylon

Dude, shouldn't you have asked about RR week before you started?

Looks like it's taking off for you. Nice work.

Posted by: FishOrCutBait

Quote:

Originally Posted by Pylon

Dude, shouldn't you have asked about RR week before you started?

Looks like it's taking off for you. Nice work.

Well, needless to say, I wont EVER claim Im a genius... Lol, I just needed clarification on EXACTLY what I was going to do. In fact, Ill ask now, EXACTLY what am I supposed to do for shock week? All I can gather is do dropsets... I could go for some advice from de pros...

FOOD: spencers market is such a rip-off... generic tuna for 91 cents a can??? highway robbery man... I can get bumblebee for 75 at food 4 less...

on another note, just ordered 500g of both CEE and diarginine malate from bulk nutrition... And my mom AND dad said I was looking bloated, even my face. I thought it was the bodyfat I am putting on during this bulk, but, they said i just looked bloated, not fat... I guess it was the monohydrate, so, Im glad to have that CEE show up. It shipped out this morning at 4, so... im thinking wednesday? ALSO, i got a freebie of MTRX's AMPED... it made my shaker pop open, and the pink concoction spilled on my floor. I guess it like, efervesced... .... Just a bit spilled, though. It was a mediocre product overall, a bit of a pump, I couldnt even feel the caffeine, though I guess it made my headache go away... DONT BUY IT...1

in any case, here's my first RR week w/o: back/chest/abs/forearms

~Smith Machine Incline Bench
115x8
145x9
155x9
155x9
~Behind head Lat pulls
120x9
135x9
135x8 part 9
135x7 part 8
~Decline situps
x15
x12
yeah, I know, I just started these... Jerks... lol
~Pullovers
50x9
50x8? (cant read my writing... it looks like a 3, but I know I did more than that... lol)
~Bench Press
145x11
140x10
145x7 (somebody messed with my plates... and I wasnt paying attention. either that or I seriously am retarded)
~Overhand grip Barbell Rows
105x12
110x12
110x12
~Forearm curls(bottom)/extensions(top)
75x16
85x12
85x10
~~~~
65x11
65x10
65x10
~Pec deck
50x15
55x13
50x12 drop to 45+2
~DB rows
50x15
55x13
50x15

(p.s. I took a manly dump halfway through writing this... I just thought you should know)

-God bless,
EEK

Posted by: gwcaton

Got some nice numbers there

I've never seen it done quite that way before so i will just say that most people do all their chest exercises , then all their back exercises , etc etc .
~Smith Machine Incline Bench
115x8
145x9
155x9
155x9
~Bench Press
145x11
140x10
145x7 (somebody messed with my plates... and I wasnt paying attention. either that or I seriously am retarded)
~Pec deck
50x15
55x13
50x12 drop to 45+2

~Behind head Lat pulls
120x9
135x9
135x8 part 9
135x7 part 8
~Overhand grip Barbell Rows
105x12
110x12
110x12
~DB rows
50x15
55x13
50x15
and so forth

If someone else doesn't post in re: shock week i will tomorrow but it's past this old mans bedtime !

Posted by: gwcaton

what the heck Ihave a couple more minutes , Here's what my shock week will look like to give you an idea .

hows this look for shock week

Legs -
leg extensions / squats super set
Leg press / leg extensions super set
Db lunges -drop set
lying leg curl/SLDL super set
single leg curl - drop set
standing calf raises / seated calf raises super set
single leg calf raises - drop set

Chest/bi's/abs -
cable crossover / Incline bench press
Weighted dips /incline flyes
bench press - drop sets
cable curls / ez bar curls
bb flex curls / incline hammer curls
1 arm cable curls - drop set
incline bench crunches / kneeling cable crunches
hanging knee raises - drop set

OFF

Back / abs -
Db pullovers / Wg pulldowns
Rev. grip bent rows / stiff arm pulldowns
Seated Cg pulley rows - drop set
incline bench crunches / Hanging knee raises
kneeling cable crunches - drop sets

Delts/tri's/calves -
seated side laterals / standing BB press
seated Db press / wg upright rows
cable front raises - drop set
pushdowns / cg bench press
ova head Db extensions / rev grip pressdowns
weighted bench dips - drop set
seated calf raises / standing calf raises
1 leg calf raises - drop set

OFF

OFF

Super sets are in the 8-10 rep range and drop sets are 8-10 reps , drop the weight and the do 6-8 reps can drop one more time if you want and do another 6-8 reps if you really want to .

Posted by: DOMS

Quote:

Originally Posted by FishOrCutBait

I dont really know how many reps to do... i leave in 30 to lift... lol

In the May issue of Iron Man, on page 130 you can find the an article that Eric did on P/RR/S. That article was the catalyst for my starting a P/RR/S routine. It's worth the $5.98.

Posted by: FishOrCutBait

Brudda Gwcaton

... eeeew... Thats gonna be some scary stuff dude.... scary indeed... thank you for the help, though!

Brother csf3

Good stuff, man.. good stuff.

On my note

Strange, no real blatant soreness, save for my abs... thats basically it, will post when I get home from bis/tris/delts/calves

Posted by: DeadBolt

During power I always staed 4-6, during rep range I would go 6-8/8-10/10-12/12-15, and shock was always either 6-10 or 8-12 reps for my super sets and ussually 6-8 for my drop sets normally done with a triple drop. Hope that helps some.

Also as gary said try to group the muscles together...do all your chest work then back work dont mix them together. You muscles ussually cool down to much and I find it counter productive for my own sue.

Posted by: DeadBolt

Quote:

Originally Posted by FishOrCutBait

Brudda Gwcaton

... eeeew... Thats gonna be some scary stuff dude.... scary indeed... thank you for the help, though!

Brother csf3

Good stuff, man.. good stuff.

On my note

Strange, no real blatant soreness, save for my abs... thats basically it, will post when I get home from bis/tris/delts/calves

What does your current routine look like could you give me a layout?

Posted by: Archangel

W/o looks right on Brother Fish!!! I see Brother Gary helped set you straight!!!

Lookin really solid there, nice numbers. You guys are all making me wanna go back to P/RR/S!!!
That article in IronMan is EXCELLENT!!! I definatly recommend it

Posted by: Alaric

Quote:

Originally Posted by FishOrCutBait

...
On my note

Strange, no real blatant soreness, save for my abs... thats basically it, will post when I get home from bis/tris/delts/calves

Correct me if I'm wrong, but you don't need to be sore to grow, right?

Nice RR session!
But yea I"ll agree with gwatcon, we usually do it one muscle group at a time. Whatever works best for you though!

Posted by: FishOrCutBait

(i officially am adopting this style of response... props to Archangel)Brother Deadbolt
It doesnt show from the way I post it, but I do a very not strict superset type deal. I dont want to be in the gym for 2 hours, so, while Im recovering from a set, Ill do another lift. I put them one after each other, so, Ill use last w/o as an example...

When I did the smith machine incline, and the lat pulls, I would do one set of inclines, then lat pulls, then go back to the incline... etc. .... Constructive criticism? I'm serious when I ask that, too, please tell me your all's point of view on any of this type of thing...

Also, G-dub, what EXACTLY do you mean by 'routine'? Im a little thick, so it takes a bit for me to get something...

Brother Archangel (YEAH!!! .... lol)

yeah, he definitely helped me out! (thanks again!) Which store would I be able to find said mag in?

Brother Alaric

Well my friend, I admit, you are right. I guess old habits die hard, eh? Im quite used to being sore after a hard w/o... I dunno, you ARE right though...

Tris/bis/delts/calves RR week

1. leg press machine calf raises
450x10
520x9
520x9
1. military press
115x8
110x8
110x8
2. preacher curls
65x9
65x9
65x8
2. close grip bench
135x8
130x9
130x7
3.alternation foot position calf raises (leg press machine)
450x12 toes out, 90 degree angle
470x12 toes in
470x12 out
470x12 in
3. Lateral delt raises
15x12
17x12
17x12
4. High pulls
75x12
85x11 partial 12
85x7+75x4
4. standing tricep machine
70x12
70x10
70x9 partial 10
5. seated calf machine
130+riggingx15
150x15
130x12
5. rear delt raises
17x15
17x15
17x15
6. dumbell curls
20x15
20x14
20x8+17x5
6. standing tricep extensions
40x15
40x12
35x12

OUCH!!! im feelin all wonky. that was a VERY good workout... my CEE and Diarginine malate get here sooon..... sweeeeeet....

Yeah, good stuff

Posted by: Archangel

Another Kicken w/o Brother, you can pick it up at Borders, or any Book/Magazine store!!!

Posted by: FishOrCutBait

okay, cool, thank you! about those face pulls, what month were those featured?

Posted by: Archangel

December 2004!!! Face pulls ROCK

Posted by: FishOrCutBait

lol, thanks

Posted by: FishOrCutBait

.. they look funny... but, so does bringin a mini igloo to school, so ill check em out!

Posted by: Archangel

They may look funny, but they hit your rear delts and traps like crazy!!!

Posted by: Alaric

I'm brain dead right now, so nothing is making much sense right now. But the one thing that is boggling my mind, is that numbering system. LOL pleasee ease my pain and tell me the reasoning between using the same numbers twice (1, 1, 2, 2, 3, 3, etc). Lol sorry for my noncontributive post, I'm just....blah right now (see I can't even think of the word)

Posted by: gwcaton

Quote:

Originally Posted by Alaric

I'm brain dead right now, so nothing is making much sense right now. But the one thing that is boggling my mind, is that numbering system. LOL pleasee ease my pain and tell me the reasoning between using the same numbers twice (1, 1, 2, 2, 3, 3, etc). Lol sorry for my noncontributive post, I'm just....blah right now (see I can't even think of the word)

I was totally lost too. Thought it was just me ! But it still looks like a good workout

Posted by: DeadBolt

The way you train looks more like a circuit training routine. You do a series of lifts back to back to back. When I was doing prrs...for the very extended period I did it...I would never go over 45 minutes to an hour with my workouts. The purpose to it is low volume...high intensity workouts. You want to reach failure in the desires rep ranges each set.

With each week you need varries resting times...so even though you want to rush through the workout during power week lets say, you still need to rest your muscles so you can put maximal effort into each set. Its hard to adjust if your a fan of low RI's but it pays off in the end

Posted by: FishOrCutBait

Gwcaton and Alaric

Deadbolt got it.

Deadbolt

Okay, so, should I be reducing the number of excercises Im doing so that I can rest the proper amount?

Posted by: DeadBolt

Quote:

Originally Posted by FishOrCutBait

Deadbolt

Okay, so, should I be reducing the number of excercises Im doing so that I can rest the proper amount?

I think you should reduce the body parts you are working each day. You are mixing alot of parts which means you will be in the gym longer. Try doing like one large and one small body part. Staying in the 8-9 sets range for large body parts and 5-6 sets range for smaller ones. Larger body parts you can do 3-4 exercises each and smaller ones 2-3 exercises each.

Like you are working back and chest in the same workout...I've done that before but not with prrs I simply flew through the workout with close to no rest between sets. If you want prrs by the book I'd arrange your routine differently.

Posted by: FishOrCutBait

Deadbolt

okay, so, does this look better?

Mon: delts, tris, traps. Tues: bis, abs, forearms. Wed: quads, hams, calves. thurs: back, delts, tris, traps. fri: chest, bis, abs, forearms

Im going to bed. My dad wasted almost 2 hours on Ebay, DOING NOTHING...

(edit): though in retrospect, he pays the bills...

NEVERMIND, MY DAD IS COOL

Posted by: Alaric

I'm just wondering, you're hitting your tri/bi/delts twice a week, but chest/back/legs only once? Just wondering what's the reasoning behind this?

Posted by: FishOrCutBait

theyre much bigger muscle groups, and as far as my experience goes, my back, chest, and legs stay 'sorer' longer, and in general need more rest... AHHHH!! EVERYTHING IS WRONG!!! .... well, It'll be for the best when we get it figured out...

Posted by: FishOrCutBait

Like I said, you dont have to be vague with me, just say, "this is wrong, do this". Ill be okay with it, I swear! In any case, Im crashing man... Ill post my leg exercise that I did today, tomorrow, k? later

-God bless,
eek

Posted by: Pylon

Look at it this way...you get to learn all the stuff you need to know early. By the time you hit 20, you'll have this gig all figured out!

Posted by: DeadBolt

Quote:

Originally Posted by FishOrCutBait

Deadbolt

okay, so, does this look better?

Mon: delts, tris, traps.
Tues: bis, abs, forearms.
Wed: quads, hams, calves.
thurs: back, delts, tris, traps.
fri: chest, bis, abs, forearms

Im going to bed. My dad wasted almost 2 hours on Ebay, DOING NOTHING...

(edit): though in retrospect, he pays the bills...

NEVERMIND, MY DAD IS COOL

Why are you training delts, bi's, tri's, and forearms twice a week? Thats way to much my man. Your bi's and tri's also get hit pretty hard on back/chet day so if you are putting any bit of effort into those days your working your arms 3xweek....thats not good. Sam goes for delts. Prrs is all about low volume and such my friend...only working the body part once a week but totally murdering that part lol. I assume your still in school so you will want your weekends free. Try a standard routine somethign like:
Mon-Chest/Bi's
Tues-Quads/Hams
Wen-Off
Thur-Back/Tri's
Fri-Delts/Traps
or
Mon-Chest/Delts
Tues-Quads/Hams
Wen-Off
Thur-Back/Traps
Fri-Bi's/Tri's

There are endless combinations of workouts...I know Gwcaton and Arch have come up with some good routines you can borrow one of theirs I'm sure.

Posted by: FishOrCutBait

Quote:

Originally Posted by Pylon

Look at it this way...you get to learn all the stuff you need to know early. By the time you hit 20, you'll have this gig all figured out!

Yeah, with any luck, eh?

Deadbolt

Okay, cool... again, how does THIS sound? I'm pretty genetically gifted with the calves, so, I like workin them, so I can get the most out of em...

mon: back/tris
tues: Quads/hams
wed: abs/calves/forearms
thurs: chest/bis
fri: delts/traps

... There, is that pretty good? Imma try those 'face pulls' archangel is raving about, so i spaced back and traps/delts apart... Comments?

Here's my leg w/o that went down yesterday...

RR week quads/hams/traps (this was the unrevised w/o)

squats
135x8
225x8
215x8
leg press
180x8
200x11
210x11
leg extensions
170x13
170x13
157.5x15
smith machine shrugs
180(+ rigging)x10
180x9
180x9
dumbell shrugs
65x15
65x15
65x15
hamstring curls
110x10
115x10
115x10

short, but sweet. Will be interesting to see how things will go next week...

Posted by: Archangel

I like your split, but if it was me............ I would take off on wednesdays!!! I feel like I'm overtraining if I do it too many days in a row!!! 2 days is about maximum for me!!!
Kudos on your Leg w/o there Brother Fish!!! Awesome numbers there

Posted by: FishOrCutBait

thank you!!! It makes me feel all... good and special...

My wednesdays should be pretty easy... Just abs calves and forearms... Im bringin a stopwatch to my w/o today!

Posted by: gwcaton

Nice wo !

How long did it take you ?

Posted by: FishOrCutBait

Thanks for the complement! And, too stinkin long. I was goin with a partner this time, thats a once in a blue moon thing. I prefer working out alone, if ya ask me... Alright, Im headin out pretty quick here, will post the results when I get back!

Posted by: FishOrCutBait

RR 4/28

chest/bis

135 second rest in between each set, appx 35 minute w/o

~smith machine incline
120(+bar/rigging)x9
120x9
120x8 failure
~Bench
140x11
135x9
125x10
~Cross cable flyes
25x14
25x15
More next time, I got this figured out...
~Pec Deck
50x13
~Hammer curls
30x10
30x8 partial 9
30x5 + 25x3
~Underhand grip rows
95x12
100x12
More next time

ALL messed up, cuz it's CSI night, and my dad worked late, so... We came to the gym late, and left early

Posted by: DeadBolt

New routine looks good my man...if I were you though if you could move wensday to saturday that would be ideal. Yes its not much...really just minor things but you may want a full day of rest there. If not no big b/c those are not any major muscle groups.

Awsome lookin workout there bud...how low do you go on the squats? Parallel, breaking, or ATF?

I like how your learning to stay in your desired rep ranges by lowering your weights....thats a big thing people have to overcome...them and their damn egos!

Posted by: Alaric

Nice job on the workouts, those are impressing squat #'s you are pulling off.

As for the routine, personally I'd never work out more than 4 days a week. I would sneak calves in with leg day (tuesday). Forearms on thursday. Abs monday AND/OR friday. That' just my opinion though

But if you MUST, then ya give your body that one day break. It could help raise your lifts towards the end of the week.

Posted by: gwcaton

Nice wo

you're getting the hang of this stuff

Posted by: FishOrCutBait

Deadbolt-meister
I usually go just a bit past parallel, I think I will switch things around a bit, just to get a REAL rest, like you say, because none of those excercises take long...

Al
Thank you! I think Im gonna squeeze those forearms in on monday, the calves on tuesday, and the abs on friday. The reason Im movin the forearms to monday is because they usually get goin pretty good from the Bi work Im doin... Stuff like hammer curls, the underhand grip rows... etc

G-dub (lol, I love that)
Thanks for the complement!
I think I finally am gettin it!

Posted by: Pylon

Looking good, Fish. How's the new supplement stack coming?

Messing up your w/o for CSI? That's weak! (Now if it was for Law and Order, that might be a different story...)

Posted by: Archangel

Hey Brother, Dynamite lookin w/o there!!! Very good numbers!!!

Posted by: FishOrCutBait

Pylon

The CEE and DIM get here on monday, and as fore the workout/CSI deal, tell that to my dad, man... He got home late, and we left the gym a bit early... It gets worse though, yesterday's w/o was ABSOLUTE GARBAGE

Archangel

Thank you! That's quite a complement, especially from the man pushin 305 close stance squats!!

Posted by: Pylon

Quote:

Originally Posted by FishOrCutBait

Pylon

The CEE and DIM get here on monday, and as fore the workout/CSI deal, tell that to my dad, man... He got home late, and we left the gym a bit early...

So, you work out with your day like Archie? That's pretty cool. My dad lives about 2 hours away, so the best we do is golf or a ball game. I'd love to get to lift with my boy when he is older.

Posted by: FishOrCutBait

Yeah, it's pretty cool... He's rehabbin right now, so, once he gets back in top condition, Ill be havin him toss some steel...

Man, friday's w/o was trash... It's almost embarrassing to post, but, will do... once i get this here biography of Albert Einstein done... Im gettin some extra credit in world history, so I can make the little 'honors' dealy, and have some golden sash when I graduate from High School...

Posted by: FishOrCutBait

Yeah, here's friday's w/o, and today is my first shock week, back, tris, and forearms... Its gonna be some GOOOOD stuff...

Smith Shrugs
230(+rigging)x8
210x9
210x8
Db shrugs
75x12
80x12
75's are the way to go...
Military press
105x9
100x8
100x5 partial 6

Yeah... Thats all I got to do...

Posted by: Archangel

Thats a VERY good w/o Brother Fish, be proud of that, I would!!!
I agree, CEE reeks, how do ya like the taste?

Posted by: FishOrCutBait

Well, it's not really what I had planned, and it took considerably longer than it should have. The CEE tastes ACRID AND SOUR.... WOW. though I think some people are complaining far too much... In any case, I like your new dealy under your name, "His pain, Your gain..."

Anywho, SHOCK WEEK, Back/tris/forearms

Superset: Face pulls/overhand rows
90x7/105x8(more)
95x7/125x7
95x7/115x5+105x2
Superset: Dumbell rows/seated rows
65x8/170x7
65x7/170x7
65x7/170x7
Dropset: Lat pulls, behind head
130x7
115x5+110x2
85x8
Superset: tricep pushdown/cls grip bench
80x8/125x8
80x6/130x8
80x4+75x3/130x8
Dropset: Overhead Tricep Extension
55x6 partial 7
45x6 partial 7
35x7
Superset: forearm curls/ forearm extension
75x9/105x10
85x8/110x8
85x8/110x8

BAM!!! Great feeling, 40 minutes in length, nice pump, first w/o on CEE and DiAM. YAY!!!

Posted by: gwcaton

Wow , super looking wo !!

You'll "pay" for that in a day or two

Posted by: Pylon

Yeehaw! Nice looking w/o Fish! Good luck stirring your shake tomorrow...

Posted by: FishOrCutBait

G-dub and Pylon...

NO KIDDING!!! My back is NICE AND SWOLLEN!!!!

ANYWHO... Shock week leg w/o yesterday went AWESOME!!!

Superset squats/leg extensions
205x7/215x8
205x7/215x8
205x7/215x7
Superset leg press/ hack squat thingy... (it doesnt have the bar behind you...)
180(+rigging)x7/60(+rigging)x6
200x7/50x6
200x7/50x6
Dropset leg extension
230x6
180x6
110x7
Superset hammie curls/st leg dead
120x7/105x8
120x7/125x8
120x6/125x7
Dropset hammie curls
120x7
90x7
60x8
Superset Seated calf raise/leg press machine calf raises
90(+ rigging)x15/360(+rigging)x15
90x12/360x15
90x11/360x15
Dropset leg press calves
360(+rigging)x15
270x15
180x15

WHEEEEW DOGGIES!!!

Posted by: DeadBolt

Solid lookin workout there bud!!! Your kickin ass at this stuff. Routine seems to be in order as well....keep at it!!

Posted by: gwcaton

Quote:

Originally Posted by DeadBolt

Solid lookin workout there bud!!! Your kickin ass at this stuff. Routine seems to be in order as well....keep at it!!

What DB said

Posted by: Pylon

Nicely done once more, Fish.

Posted by: Alaric

just stop by to make sure you're still in track

Good job on the last few workouts!

Posted by: FishOrCutBait

Deadbolt and Gdub
Thanks for the encouragement, it's nice to hear it from the big dudes!!!
Pylon
Thanks bro! Its nice to see someone's opinion after my w/os!! (especially after I get things DOWN!!)
Alaric
Thanks for droppin by, p/rr/s bro!!

Thanks all!!! wednesday is my off day, so, nothin today, once I start my cut, like next week, Imma be doin cardio on wed and fri... HAVE A GOOD DAY GUYS!!!!

Posted by: Archangel

Brother Fish, 2 Incredible w/o's there!!! Holy cow your just rockin and rollin there!!! So you like "His Pain, Your Gain" huh? Coolness, it's true ya know!!! Keep pushin them there weights Brother, you are lookin great!!!

Posted by: FishOrCutBait

Thanks Arch!!! Its always nice to hear some encouragement from a ripped Brother like you!!

Posted by: Archangel

My pleasure!!!
Ripped?????
Not yet!!!

Posted by: FishOrCutBait

Soon enough though, soon enough...

Posted by: bludevil

workouts are looking solid, progressing nicely

Posted by: FishOrCutBait

Bluedevil
Hey, good to see ya!

SHOCK WEEK, BIS/CHEST
HOOYAH!!!

Superset Bench Press/Pec deck
155x8/70x7
155x7 partial 8/65x5 3/4 of 6
155x4 BLEARGH/65x2+60x4
Superset Smith Machine Incline/Dumbell flyes
120(+rigging)x4 WTH???/30(each)x7
115x4/30x6
105x5 partial 6/30x5
Dropset Cross Cable Flyes
35x8
25x7 (more)
20x8
Superset Hammer Curls/ Underhand Grips
30x8/105x8 MORE
35x4+30x2/115x7
35x3part4+30x2/40x7
Dropset Cable (using same set-up as cross cable flyes) Double bicep
(basically a weighted double bi pose)
25x8 yeah!
20x8 Yeah!
15x8 OH YEAH!!!
THESE FELT GOOOOD!!!

w/o time, appx 47 mins.

Pec w/o didnt go as planned, but after things got rollin, it got better. Biceps were short and FOCUSED!!! BAM!

Oh, I made a new friend, too! Yeah, thats always cool, when one of the most ripped dudes asks for a spot... Anywho, AWESOME day today, man, I am blessed lately...

Posted by: gwcaton

Nice wo !

Killer dropset on the bi's

Posted by: Pylon

Ooh...he talked to you? Dreamy!

Posted by: FishOrCutBait

Pylon, you a bad, bad man... Lol... Hey, where's your new pic?

Posted by: FishOrCutBait

(double post)

Posted by: FishOrCutBait

In case i dont see you all before then, have a great mother's day, everybody!! Tell your mommies you love dem!

Posted by: Rocco32

Hey looking good in here Fish! Nice Shock W/O. So how are you liking P/RR/S? Put up a back pic and your an official Beast Bro

Posted by: bludevil

hey Fish, I'm assuming from all of your christian outakes that your a christian. What demoniation are you? Me, Independent Baptist from NC. It's refreshing and a joy to read your posts and how you entail god into your journal. Yes my friend, God has definately blessed you, and reading your posts have been a blessing on me. Thanks

Posted by: DOMS

Quote:

Originally Posted by Archangel

bit much for me, all I take is Creatine, Glutamine, Protein and a multi-Vitamin. Thats all I take, but what do I know?

You both might want to add a multi-mineral (just as important as a multi-vitamin), MSM (ligaments, tendons and joints), Glucosamine/Chondroitin (joints), and Calcium/Magnesium (bones) to that list.

Posted by: Pylon

Quote:

Originally Posted by FishOrCutBait

Pylon, you a bad, bad man... Lol... Hey, where's your new pic?

I'm like Deadbolt on that one...nothing to really show. (OK, I might try to get in a back pic for the board, just out of jealousy. Of course, I won't be sending it if it doesn't measure up....

)

Posted by: Rocco32

Quote:

Originally Posted by Pylon

I'm like Deadbolt on that one...nothing to really show. (OK, I might try to get in a back pic for the board, just out of jealousy. Of course, I won't be sending it if it doesn't measure up....

)

LOL, I'm sure your measure up. Just look at my back pic

Posted by: DeadBolt

Heya fish w/o looks damn good!! You rollin away now!!

Quote:

Originally Posted by Pylon

I'm like Deadbolt on that one...nothing to really show. (OK, I might try to get in a back pic for the board, just out of jealousy. Of course, I won't be sending it if it doesn't measure up....

)

Finally someone feels my pain!!

Posted by: Pylon

Quote:

Originally Posted by DeadBolt

Finally someone feels my pain!!

No question, DB. I had to read your post twice. I thought it was one of mine!

Posted by: FishOrCutBait

Bluedevil
Im actually a member of the Nazarene Church, but, I had to switch Churches because of a dispute with a new youth pastor and a new attender, the new attender was doin some things I didnt like, and I brought it up to the youth pastor, and I get in trouble? Anywho, it sounds like Im a lame tattletale moron, but, I just decided to move to a different Church family, Im at a Calvary Church right now, not a Baptist one, but still... And thank you for your kind words! You rock man!

Rocco

SWEEEET!!! Thanks man! All I gotta do is cut... and get a digital camera cable... I got the camera, I dont know where the cable went...

Gdub
Again, its always nice to have somebody regularly stop by, thanks for the encouragement!

Pylon and Deadbolt
Man, I hear you guys on that one... Like I said, my camera's all bueno, but, I got no cord!

Shock week Delts/Traps/Abs... Yesterday's w/o

Decline Abs
Now, my abs arent that trained, so, It really only takes these puppies, and my abs are fried for a while...
3 sets of 15
Supersets rear delt raises/ dumbell press
20x8/35x7
25x8/35x7
25x8/35x7
OOF, those DB presses are killer!
Dropset Lateral raises
25x6
20x6
10x7
Dropset Rear Delt Raises
25x6
20x6
10x7
Superset (not smith machine) Barbell Shrugs/Dumbell Shrugs
225x7/70x7
225x8/75x8
225x7/75x7
Dropset DUMBell Shrugs
75x8
65x8
55x8
YEEHAW!!!

Aw, stupid Willard brothers pointed something out yesterday that made me LAUGH OUT LOUD while I was doing bb shrugs... You get a REALLY funny look on your face whenever you are working hard on shrugs... Your upper lip kinda curls up, and I tilt my head to the side... It looks a little like this

... Lol,

And, my girlfriends mom made me a six egg omelet deal... MMMM GOOD.... ME EAT

Posted by: Archangel

Brother Fish!!! Incredible w/o there

Your really rockin and rollin, Keep it up

You should see me on the shrugs!!!

Posted by: FishOrCutBait

I think it's one of the funniest things... Just ENH, and your face goes all wonky... I dunno, It's neat, Im finally feeling like an actual weightlifter-y dude, 'the buff dudes' at my gym talk to me like Im one of them... YAY!!! I BELONG!! Lol...

Posted by: Archangel

You always did belong Brother, Believe in yourself and HE will show you the way!!!

Posted by: FishOrCutBait

Though I understand we really arent for this world, Its nice to feel like 'one of the guys'... Y'know? Its not that Im struggling to belong, I myself have never really had problems making friends, it's just that people are actually considering me a lifter... I think thats neat... lol

Posted by: Archangel

Posted by: Alaric

Nice job on the workouts Fish!

just a quick question though:

Quote:

Superset (not smith machine) Barbell Shrugs/Dumbell Shrugs
225x7/70x7
225x8/75x8
225x7/75x7
Dropset Barbell Shrugs
75x8
65x8
55x8
YEEHAW!!!

What's with the massive drop for your BB shrugs? Were your traps fried at this point, or did you just do one big massive superset (no rest)?

Posted by: FishOrCutBait

EDIT: OH!!! LOLOL!!! typo, those are db shrugs... Its nice to know someone looks more closely than I do!

Posted by: Alaric

ahh gotcha

Posted by: Rissole

Hey FOCB, what's up

Posted by: Rissole

Quote:

Originally Posted by FishOrCutBait

Dropset Cable (using same set-up as cross cable flyes) Double bicep
(basically a weighted double bi pose)
THESE FELT GOOOOD!!!

They are called Cory Curls

and yes they do feel good

Posted by: DeadBolt

Heya bud good lookin w/o there!! Glad to hear the guys have accepted you at the gym. Thats always great! You just stick to what your doin and keep good form and they will see what its all about.

Posted by: FishOrCutBait

Quote:

Originally Posted by Rissole

Hey FOCB, what's up

Riss
Hey, whats shakin man? not much o'er stateside... Just mother's day... Jah, shes still in bed, lol! Cory curls... Like Flex curls? lol

Deadbolt
Yeah, it's pretty cool... Soon enough here, Ill be givin em a run for their money!

Posted by: gwcaton

Another good looking Wo ! Won't be long the guys atthe gym are gonna want you to teach them your routine

Posted by: DeadBolt

Quote:

Originally Posted by gwcaton

Another good looking Wo ! Won't be long the guys atthe gym are gonna want you to teach them your routine

Hell yea....I went through it when I first started. I did prrs for almost a year and a half and for a long time I got made fun of b/c I had a book and people thought it didn't work. Everyone at my gym is old school. But in time after they saw I was getting much stronger and it great shape you would see them talking then all come up and ask me about the routine one by one. Little by little they would incorporate things they saw me doing into their routines. Some came flat out and took the routine from my book so they could use it and they still do. I converted alot of people in my gym lol.

Posted by: Pylon

I'm having a lot of fun watching and learning from the prrs set. I can't wait to hit a bulk period to try it out!

Posted by: Rissole

Quote:

Originally Posted by Pylon

I'm having a lot of fun watching and learning from the prrs set. I can't wait to hit a bulk period to try it out!

Like i've said before Pyl, it's just as good for cutting as bulking

Posted by: Pylon

Quote:

Originally Posted by Rissole

Like i've said before Pyl, it's just as good for cutting as bulking

"As good" or better? I'm starting to feel like I need to make some changes anyway, just to keep it fresh. And I always love to follow the crowd...

Posted by: FishOrCutBait

Yeah... Im really liking bulking on this stuff, I need to cut soon here, but, imma bulk this P week...

Posted by: DeadBolt

Quote:

Originally Posted by FishOrCutBait

Yeah... Im really liking bulking on this stuff, I need to cut soon here, but, imma bulk this P week...

Fuck it keep bulking while your young. Dont cut just go to maintaining or slightly above and do some cardio. Keep the cals up while your young b/c your body will even out and you shouldn't have a problem shedding a few pounds by lowering your cals to maint. Grow now....trust me!!

Posted by: Pylon

Ah, to be young again...

He's right, Fish. Use that metabolism of the young while you got it, man.

Posted by: FishOrCutBait

... Okay, you convinced me. Im likin this whole 'muscle bulding' thing, anyhow... lol, but, will I keep adding more lean mass while im a bit above maintenance?

Posted by: bludevil

As everyone else has stated, nice looking w/o.

Posted by: Pylon

Quote:

Originally Posted by FishOrCutBait

... Okay, you convinced me. Im likin this whole 'muscle bulding' thing, anyhow... lol, but, will I keep adding more lean mass while im a bit above maintenance?

Your gains will slow, but you'll drop BF. It'll still be better than a straight cut for you.

Posted by: DeadBolt

Quote:

Originally Posted by FishOrCutBait

... Okay, you convinced me. Im likin this whole 'muscle bulding' thing, anyhow... lol, but, will I keep adding more lean mass while im a bit above maintenance?

As long as you are above maint you will grow. To many cals is no good b/c your body can only use so many...the rest go to fat storage. So yes you will still grow and with soem cardio your body will shed some un-needed bodyfat.

Posted by: FishOrCutBait

Bludevil
Thanks, brother!

Pylon
Yeah, definitely, eh?

deadbolt
k, so, how much should i do? I was thinkin bout doin some HIIT on saturday and thursday, and doin light cardio, for like 10 mins, on friday, and monday...

Posted by: Archangel

Brother Fish, I say BULK UP!!! Your young, man if I wouldv'e just started workin out at your age

Keep it up Brother, you are really taking this and running with it!!!

Posted by: FishOrCutBait

Ummm... Should I do some cardio just to keep the old metabolism a' burning?

Posted by: Pylon

Quote:

Originally Posted by FishOrCutBait

Ummm... Should I do some cardio just to keep the old metabolism a' burning?

A thousand times YES!

Posted by: Pylon

Quote:

Originally Posted by Archangel

Brother Fish, I say BULK UP!!! Your young, man if I wouldv'e just started workin out at your age

Keep it up Brother, you are really taking this and running with it!!!

Amen to that. If only I had known then what I know now, huh?

Posted by: FishOrCutBait

Brother Pylon
LOL, okay

POWER WEEK BACK/TRIS/FOREARMS

Lat Pulls
147.5x5 ROM
145x5 partial 6
145x6
Pullups
BWx4 partial 5
BWx3 partial 4
BW-20 x5
DB rows
65x6
70x6 check form
65x6 GOOD
Cable Pullovers
50x6 WHEEEEW DOWGIES, imma be doin those from now on!
Skullcrushers
65x10
80x6
75x3 partial 4 ill figure it out...
Close grip bench
125x6
135x6
135x6
Forearm rope... things
25 up
20 up rest down
10 up and down
10 up and down
I finally got the right weight figured out...

good w/o, 45 mins about, took longer than planned, got less done, got advice from one of the dudes at the gym on skullcrushers... So, ill be set next tri day, eh?

WELL, i had a 'bad' eating day, but, it felt good... I had a snickers, and one of everybodys chips... then some brownies with my preworkout shake... Lol, i feel better

Posted by: Archangel

Great w/o Brother Fish!!! Numbers are lookin GOOD!!! Way to go!!!

Posted by: gwcaton

Nice wo !

Those forearm rope thingies are killer aren't they

Posted by: Rissole

way to go Fishy.... looks your your pushin hard and gettin it sorted

Keep at it

Posted by: Pylon

Looks good, Fish. See, you can get away with that kind of cheating. Us older gentlemen have to be more carefull...

OK, so what exactly are the thingys you are doing with the rope?

Posted by: FishOrCutBait

well, its basically a stick with a rope tied around it, then you tie the other end of the rope to the weight, and roll the rope up onto the stick, while holding it straight out in front of you... google something like "forearm rope".. OOPS, i gotta go to school!~ lol, will post about 530 my time, its 700 now... LATER

Posted by: bludevil

nice w/o their fishy. I remember the good ol days when I could eat what I want and still stay lean. those days are long gone, enjoy while u can

Posted by: FishOrCutBait

yeah, its pretty cool, im leaner today than I was yesterday, too... Very weird... Im at school now, 'working on a project in the computer lab' ... LOL, gooooood times. Well then, anybody know anything about Henry Ford?

Posted by: Pylon

Um...he was a socialist deep down, a brilliant man, invented the assembly line, paid employees well, and started an industry that has eventually led us into an illegal and immoral war....um...that's all I've got.

Posted by: FishOrCutBait

Well then... thanks!

P week quads/hams/glutes/calves

squats
245x5
245x5
245x4
Deadlift sumo style
225x5
225x5
225x5
I gotta work on form...
leg press
250x6
270x6
270x5
Leg extensions
245x5 form check down to 230
230x6
230x6
leg press calf extensions
360x15
450x15
470x15
470x15
hammie curls
130x6
137.5x6
137.5x5 partial 6
straight leg deadlift
125x8
155x7
175x6
175x6

WHEEEEW DOWGIES... that was a buttbuster guys, imma be postin my diet here soon, so, keep yer eyes open... GOD BLESS!!!

Posted by: Archangel

Nice lookin w/o there Brother Fish!!!
Good numbers!!!

Posted by: Rissole

Nice workout... but ahhh.... sumo's for legs??
How long did those calves extend to...??

Posted by: Pylon

Another leg day? Man, is this a conspiracy against me or what?

Good lookin out, Fish.

Posted by: gwcaton

WHEEEEW DOWGIES is right !

Good job ! No mercy for legs in anybody's journal this week

Posted by: DeadBolt

Damn bro you nailed them legs!!! Goow work!

But like riss said sumo's for leg day? Sumos barely have any leg activation b/c the ROM is so small.

Posted by: FishOrCutBait

Angel
Thanks for stoppin by, brother!

Riss
Yeah... I definitely noticed that right after, no real leg activation-alation... How wide should my feet be? Shoulder? Just outside shoulder?

Pylon
Yes... were all in it against you... mwahahaha!!!

Gdub
Lol, take no prisoners...

Deadbolt
Gotta show them legs whos boss!! As I asked Riss-mastah, what stance should I take?

Posted by: DeadBolt

Quote:

Originally Posted by FishOrCutBait

Deadbolt
Gotta show them legs whos boss!! As I asked Riss-mastah, what stance should I take?

I normally use deadlifts on my back day...only form of deadlifting I do for leg days is BB SLDL's or DB romanian deadlifts. Other then that I feel it hits the back more then legs.

Posted by: bludevil

really nice leg workout their fishy. Don't walk up or down any stairs anytime soon.

Posted by: FishOrCutBait

MY LEGS ARE FRIED!!! and my dextrose/maltodextrin/10 POUNDS OF ON's 100% WHEY!!! GOT HERE TODDAAAAAY

Posted by: Rissole

Quote:

Originally Posted by DeadBolt

I normally use deadlifts on my back day...only form of deadlifting I do for leg days is BB SLDL's or DB romanian deadlifts. Other then that I feel it hits the back more then legs.

Ditto that bro, There are sooooo many things you can do for quads i wouldn't even be thinkin along deads

Posted by: FishOrCutBait

...sooooo, what should i do instead? HEEEELP!!!!! I AM SO YOUNG AND MISGUIDED!!

Posted by: Rissole

Go here then click on the guys quads

http://www.exrx.net/Lists/WtMale.html

Posted by: FishOrCutBait

lol, can you click on his hoodily? SORRY, i had to ask... lol

What would YOU recommend? I could figure out whatever, but, Id like to know what YOU, or... Anybody else, would recommend

Posted by: FishOrCutBait

okay, here's my plan for pre/post-w/o nutriton...

1.5 hours before lifting, 5g l-glutamine
1 hour before lifting, 35~40 g maltodextrin+35~40g dextrose, 2 scoops ON's 100% whey, 1/2 teaspoon diarginine malate, 1/2 teaspoon CEE
1.5 hours after pre-w/o shake 5g l-glutamine
.5 hours (or right after lifting, whichever is longer) after 2nd l-glutamine, 35~40g maltodextrin+35~40g dextrose, 2 scoops ON's 100% whey, 1/2 teaspoon DIM, 1/2 teaspoon CEE

BAM... mmm... CEE... tastes like cat-pee mixed with hydrochloric acid and ash from plywood... Mmmmm...

Yah... This is my first day of this plan, and it's Chest/bi day... OH, my band is on www.myspace.com .... Ill let you guys know about that, we're taking pictures/recording today, so, check us out... Lol

God bless

Posted by: Archangel

Lords of Dogtown? Which one are you? What kind of music do you play?

Posted by: Rissole

Quote:

Originally Posted by FishOrCutBait

What would YOU recommend? I could figure out whatever, but, Id like to know what YOU, or... Anybody else, would recommend

I woulda done the same workout but just no sumo's

What instrument do you play?? I play Bass

Posted by: FishOrCutBait

NICE!!! Im a bass man myself, i play a 6-string ibanez 406... its BAD

I tried to find us on there, (the rhythm guitarist put us up, not me) so... Yeah, it didnt work, got some stupid error. Now I dont have time to post my chest/bi w/o!!! Ill be gone all weekend, and I have monday off, I might be able to post then... maybe not, i dunno

Posted by: DeadBolt

What is it with all these kids using myspace.com now a days. Thats all I hear people talking about now a days for god sakes!! :angry:

Sorry had to vent that website pisses me off....I'm old fashioned I guess I use to just go hang out with my friends at the park or deli or some shit like that....

Posted by: Pylon

Bolt, you so crazy! Why you gotta hate like that?

Posted by: DeadBolt

Quote:

Originally Posted by Pylon

Bolt, you so crazy! Why you gotta hate like that?

I'm just a hater I guess....but I think if people had my mentality we would know why the obesity problem in adults and kids is so damn high.

Stop blaming it on genetics....yes I looked at those studies all last semester and its all nice and shit but its a crock! I wont go any further into that though LOL.l

I think I'm just jealous of myspace b/c I don't know how to use it....

Na not really LOL

Posted by: Archangel

Whats up Brother Fish???

Posted by: FishOrCutBait

Deadbolt
LOL, WHOOOOOW THERE!!! Yeah, Im not huge on it either, I like just fartin around with my friends, Im just on there cuz my friend told me to... That and so my 'band' can get some pseudo-publicity...

Pylon
Hes a wild-man, aint he??!

Archangel
Whats shakin brother? I went campin this weekend to celebrate my Pop's 50th... It were fun, but, I had cake...

uke: eeeew... I dont even like cake... (i aint none of that bulimic crap, i just like that little dealy)

W/O P week chest/bi day (no traps/delts/abs this week, campin...)

Bench
155x6
160x5
160x4
Incline smith machine (im done with this excercise, its dumb...)
120(+rigging)x5
120x4
Pec deck
80x6
80x5
80x4 partial 5
Cross cable flyes
35x6
37.5x6
37.5x4
DB hammer curls
40x3 + 35x2
35x4
35x3 + 30x2
WHAT THE HECK IS WRONG WITH ME????? THIS MAKES ME SO ANGRY!!!!
Underhand grip rows
125x7
135x7
155x6 ROM Check...
Cory Curls
37.5x6
42.5x4
40x5
40x4 partial 5

Good w/o, sad that I couldnt work out on friday, I LOVE TRAP DAY!!!

Posted by: FishOrCutBait

Oh, by the way, my band's link is here... http://www.myspace.com/index.cfm?fus...20050515171729

Posted by: gwcaton

FOCB,

Nice wo ! dads 50 eh ? Cool

Whats dumb about incline bench press ? Whats up with the Db hammers ? Why do you think there is something wrong w/you ?

Posted by: FishOrCutBait

Oh, i was getting frustrated with not being able to do the weight I think I'm able to... My biceps have grown, but, my weight im able to do hasnt really.... ENH... That, and the smith incline takes WAY too long, for very little feel of results... i dunno, imma try DB incline... Cuz my gym doesnt have a set-up for incline bench...

Posted by: gwcaton

Quote:

Originally Posted by FishOrCutBait

Oh, i was getting frustrated with not being able to do the weight I think I'm able to... My biceps have grown, but, my weight im able to do hasnt really.... ENH... That, and the smith incline takes WAY too long, for very little feel of results... i dunno, imma try DB incline... Cuz my gym doesnt have a set-up for incline bench...

oh Okay , the usual stuff . LOL

yeh, try db or bb incline bench instead of smith. total different feel.

Posted by: FishOrCutBait

yeah, like i was sayin though, no setup for BB incline, less I wanna drag the thing over to the squat rack... which i DONT... lol... Oh, by the way, Ive done bb incline before, many a time, i spent many days in the high school weight room... now i get to lift what i want, SO I CAN GET BIG!!! YAYA!!!

Posted by: Rissole

Its all about the tooth Fishy... not just what you are lifting....
Eat big and right=Get big

Posted by: FishOrCutBait

lol.... AH!!! I REMEMBERED!!! I forgot to eat my pre-bed shake on friday!!! AHHHH!!!! IT SOOKS!!!

Posted by: FishOrCutBait

I also have today off... Heeeheee

Posted by: Archangel

Brother Fish, glad you had a great sounding weekend!!! Now, quit lollygagging and get your butt back to the Gym!!!

Posted by: Pylon

There's no excuse to skip w/o because you're camping...you can't find a dead tree to sumo lift? A tree limb to chin on? Crunches on the forest floor?

Posted by: FishOrCutBait

LOL well man, it was trap/delt/ab day... Lol, my mommie made me go!! AHHH!!!

Also, another day I dont get to do, im going to have to shift today's RR week lat/tri day forward to tuesday... IM LIVID... Dad came home and went to bed, because he got FREAKING WASTED, and mom, 'had a long day'... ... She also wont take me driving, so I can get my license...

Posted by: FishOrCutBait

REP RANGE LAT/TRICEP DAY (yay!!! I got to w/o today!!!)
(2 minute RI's)
Elliptical Machine
10 minutes, "70 calories burned" lol... Just using that for reference...

WG lat pulls
140x8
142.5x6
140x6 partial 7
Cable 'pullovers'
55x11
55x11
55x8+50x2
BB rows, ovhand grip
105x13
105x14
110x13+ crappy 2
Cls grip bench
120x8
120x8
120x8
Standing tricep pushdowns (1.5 minute RI's, far too short)
80x5+75x6
75x7+70x3
70x7+65x2
Skullcrushers
55x12
55x11 partial 12
50x15
Forearm rolly deal (1 minute RI's, good RI)
rolling away, up and down
rolling towards, up and down
rolling away, up and down

1 hour, 20 minutes... THATS A LONG TIME...

TRICEPS ARE FRIED, Lats feel very effectively worked, and, overall a decent w/o... lol

Posted by: Archangel

I bet they are fried!!! Thats an Incredible w/o there Brother Fish!!!

Posted by: bludevil

Great workout thier fishy, you'll be feeling that tomorrow.

Posted by: FishOrCutBait

Ah, I cant post on your all's journals today... Bass lessons man, Ill see you all later!!! If you guys read this, im not abandoning you!!!

Posted by: Archangel

Brother Fish, why must you kick us to the curb???

Posted by: gwcaton

Nice wo Fish

Posted by: Rissole

Quote:

Originally Posted by FishOrCutBait

NICE!!! Im a bass man myself, i play a 6-string ibanez 406... its BAD

Sorry Fishy i forgot about my post, i play 5 string Ibanez sound gear, love the DI front of house sound it puts out

Lessons!! You da man!!

Posted by: FishOrCutBait

Lol, again, Im able to make a fleeting appearance, tell Deadbolt Im still alive!

Triceps are feeling pretty toasted, back feeling TORN!!! sweeeet.... leg day today, folks, alright, time for me to get my butt out the door!

God bless, have a fantas-mariffic day!

Posted by: Pylon

Wow...It's like knowing a rock star...

Posted by: Archangel

Busy Busy, Brother Fishy!!!

Hows it goin, seems pretty hectic from here!!!

Posted by: DeadBolt

Quote:

Originally Posted by FishOrCutBait

Lol, again, Im able to make a fleeting appearance, tell Deadbolt Im still alive!

Triceps are feeling pretty toasted, back feeling TORN!!! sweeeet.... leg day today, folks, alright, time for me to get my butt out the door!

God bless, have a fantas-mariffic day!

Heya bud dont worry haven't been around much either! I've been really busy!!

Hows it been man?! Awsome w/o's ya got there really kickin ass!!

Posted by: FishOrCutBait

AHHH!!! again, cant fully post, will (hopefully) post w/o in the mornin... God bless, good night!

(I AM a rock star! Lol j/k)

Posted by: bludevil

Are we your groupies then?

Posted by: FishOrCutBait

Yes. Yes you are. And you like it... =) lol, anywho, things are slowing down, though I have a FAT research paper I have to do, that isnt too bad... Will post leg w/o along with chest/bicep

Posted by: DeadBolt

Quote:

Originally Posted by FishOrCutBait

Yes. Yes you are. And you like it... =) lol, anywho, things are slowing down, though I have a FAT research paper I have to do, that isnt too bad... Will post leg w/o along with chest/bicep

Well!!!!!!! WTF where is it

Posted by: FishOrCutBait

HERE IT ISSSS!!!!

RR WEEK, LEG DAY

Leg press
260x8
265x8
270x8
Squat
205x10
205x10
205x8
Leg Extension
185x14
185x14
185x14
Leg press machine Calf extensions
450x15
470x15
470x15
Seated Calf raises
50x15
100x15
110x13
Straight leg deadlift
135x8
135x8
135x7
Hammie curls
110x14
110x10+107.5x1 partial 2
107.5x6 + 100x4 + 90x3

OOUCHIES!!!! My legs buckled after the quad extensions!

Rep Range week/ Chest/biceps

Bench
155x6
155x6
155x4 + 150x1
Dumbell Incline
45x7
40x11
45x7 + 40 x2
(well then.)
Cross Cable flyes
27.5x15
30x15 good
30x12
Pec deck
77.5x3 partial 4 70x3
60x9 partial 10
Underhand grip barbell rows
150x7
150x7
140x7
"Flex" curls (yeah, baby...)
65x11 (too light)
70x7 + 65x3
"Cory" curls (... looks funny next to flex curls)
30x13
30x7 + 25x7
25x14

HOO-BOY!!! Thats some GOOOOOOD liftin right there! I aint been gettin enough sleep, long, late nights workin on junk... Imma sleep goooood tonight though!

Speaking of sleep, all you dang kids, and your rap music... ... ... ...

Anyway, sleep good, yeah? God bless!

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